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Wednesday January 21st

By 18th January 2015No Comments

Warm up: Gymnastic skill and core work(Kipping/muscle up work)
4-5 set x8reps of:
Advanced- hollow to arch swings
Level 2- kipping swing with hold at top
Level 1- shoulder kip
Midline work: Tabata hollow/arch holds

EMOM x 5 mins: pull ups x 5reps
rest 3 mins
EMOM x 5 mins dips x 5reps

WOD 21min EMOM:
min 1- 10/10 single arm kb swings
min 2- curb run
min 3- 30 doubles(advanced go for unbroken, scale: 30 singles)

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